I was never an athlete.
Mid-40s. Scoliosis. Plant-based diet. No real fitness history to speak of.
Then one day I said yes to a race I had no business running.
That decision changed everything. 🧵
Mid-40s. Scoliosis. Plant-based diet. No real fitness history to speak of.
Then one day I said yes to a race I had no business running.
That decision changed everything. 🧵
March 20, 2026 at 1:18 PM
I was never an athlete.
Mid-40s. Scoliosis. Plant-based diet. No real fitness history to speak of.
Then one day I said yes to a race I had no business running.
That decision changed everything. 🧵
Mid-40s. Scoliosis. Plant-based diet. No real fitness history to speak of.
Then one day I said yes to a race I had no business running.
That decision changed everything. 🧵
I just turned 55.
Recovery takes longer.
Sleep matters more.
I notice things I didn't at 45.
I started tracking HRV 6 months ago.
It's changed how I think about
every training decision I make.
Has aging changed how you train?
#BuiltForDistance #FitnessOver40
Recovery takes longer.
Sleep matters more.
I notice things I didn't at 45.
I started tracking HRV 6 months ago.
It's changed how I think about
every training decision I make.
Has aging changed how you train?
#BuiltForDistance #FitnessOver40
June 8, 2026 at 9:22 PM
I just turned 55.
Recovery takes longer.
Sleep matters more.
I notice things I didn't at 45.
I started tracking HRV 6 months ago.
It's changed how I think about
every training decision I make.
Has aging changed how you train?
#BuiltForDistance #FitnessOver40
Recovery takes longer.
Sleep matters more.
I notice things I didn't at 45.
I started tracking HRV 6 months ago.
It's changed how I think about
every training decision I make.
Has aging changed how you train?
#BuiltForDistance #FitnessOver40
The deload myth I believed for years: that a lighter week was me being soft.
A 2022 meta-analysis says periodization helps strength a little, hypertrophy not at all — it's fatigue management, not a hack.
Link in bio.
#builtfordistance #fitnesssky
A 2022 meta-analysis says periodization helps strength a little, hypertrophy not at all — it's fatigue management, not a hack.
Link in bio.
#builtfordistance #fitnesssky
August 12, 2026 at 6:39 PM
The deload myth I believed for years: that a lighter week was me being soft.
A 2022 meta-analysis says periodization helps strength a little, hypertrophy not at all — it's fatigue management, not a hack.
Link in bio.
#builtfordistance #fitnesssky
A 2022 meta-analysis says periodization helps strength a little, hypertrophy not at all — it's fatigue management, not a hack.
Link in bio.
#builtfordistance #fitnesssky
Done. 🏃
Baltimore 10-Miler. 1:42:24.
Hot. Hilly. 454ft elevation.
My 2018 time was 1:42:38.
Ten years ago I signed up
for this race on a whim.
Today I finished it faster
than I did back then.
The long game is real.
#BuiltForDistance #Baltimore10Miler
Baltimore 10-Miler. 1:42:24.
Hot. Hilly. 454ft elevation.
My 2018 time was 1:42:38.
Ten years ago I signed up
for this race on a whim.
Today I finished it faster
than I did back then.
The long game is real.
#BuiltForDistance #Baltimore10Miler
June 6, 2026 at 3:07 PM
Done. 🏃
Baltimore 10-Miler. 1:42:24.
Hot. Hilly. 454ft elevation.
My 2018 time was 1:42:38.
Ten years ago I signed up
for this race on a whim.
Today I finished it faster
than I did back then.
The long game is real.
#BuiltForDistance #Baltimore10Miler
Baltimore 10-Miler. 1:42:24.
Hot. Hilly. 454ft elevation.
My 2018 time was 1:42:38.
Ten years ago I signed up
for this race on a whim.
Today I finished it faster
than I did back then.
The long game is real.
#BuiltForDistance #Baltimore10Miler
The good news: none of this requires starting over.
Fall-prevention training benefits don't shrink for people who start later — the effect holds regardless of baseline risk.
Full breakdown in this week's Dispatch.
#builtfordistance
Fall-prevention training benefits don't shrink for people who start later — the effect holds regardless of baseline risk.
Full breakdown in this week's Dispatch.
#builtfordistance
August 8, 2026 at 12:48 PM
The good news: none of this requires starting over.
Fall-prevention training benefits don't shrink for people who start later — the effect holds regardless of baseline risk.
Full breakdown in this week's Dispatch.
#builtfordistance
Fall-prevention training benefits don't shrink for people who start later — the effect holds regardless of baseline risk.
Full breakdown in this week's Dispatch.
#builtfordistance
I track everything in my training.
I never seriously tracked my sleep.
My Apple Health average: 5h 41min — 1h 19min below the evidence-based minimum.
New post today on what sleep loss actually costs you in the gym.
#BuiltForDistance
I never seriously tracked my sleep.
My Apple Health average: 5h 41min — 1h 19min below the evidence-based minimum.
New post today on what sleep loss actually costs you in the gym.
#BuiltForDistance
July 6, 2026 at 12:11 PM
I track everything in my training.
I never seriously tracked my sleep.
My Apple Health average: 5h 41min — 1h 19min below the evidence-based minimum.
New post today on what sleep loss actually costs you in the gym.
#BuiltForDistance
I never seriously tracked my sleep.
My Apple Health average: 5h 41min — 1h 19min below the evidence-based minimum.
New post today on what sleep loss actually costs you in the gym.
#BuiltForDistance
Today I became an ACE Certified Personal Trainer.
Ten years ago I signed up for the Baltimore 10-Miler.
I wasn't ready then. That decision led here.
Built for Distance. Strong. Capable. For the long game.
Stay tuned. 🏃
#BuiltForDistance #ACECertified #FitnessOver50
Ten years ago I signed up for the Baltimore 10-Miler.
I wasn't ready then. That decision led here.
Built for Distance. Strong. Capable. For the long game.
Stay tuned. 🏃
#BuiltForDistance #ACECertified #FitnessOver50
June 2, 2026 at 11:27 AM
Today I became an ACE Certified Personal Trainer.
Ten years ago I signed up for the Baltimore 10-Miler.
I wasn't ready then. That decision led here.
Built for Distance. Strong. Capable. For the long game.
Stay tuned. 🏃
#BuiltForDistance #ACECertified #FitnessOver50
Ten years ago I signed up for the Baltimore 10-Miler.
I wasn't ready then. That decision led here.
Built for Distance. Strong. Capable. For the long game.
Stay tuned. 🏃
#BuiltForDistance #ACECertified #FitnessOver50
I was 36 grams short on protein every day — and I had no idea.
After 40 your muscles need significantly more stimulus to respond to training and protein. The research calls it anabolic resistance.
Full breakdown on IG today.
#BuiltForDistance
After 40 your muscles need significantly more stimulus to respond to training and protein. The research calls it anabolic resistance.
Full breakdown on IG today.
#BuiltForDistance
June 30, 2026 at 10:55 AM
I was 36 grams short on protein every day — and I had no idea.
After 40 your muscles need significantly more stimulus to respond to training and protein. The research calls it anabolic resistance.
Full breakdown on IG today.
#BuiltForDistance
After 40 your muscles need significantly more stimulus to respond to training and protein. The research calls it anabolic resistance.
Full breakdown on IG today.
#BuiltForDistance
Reactive balance training cuts fall likelihood by 24% and fall rate by 39% in a 29-trial meta-analysis.
The dose that works: 3x/week, 30-45 min, for about 11-12 weeks.
Walking alone doesn't do it.
#builtfordistance
The dose that works: 3x/week, 30-45 min, for about 11-12 weeks.
Walking alone doesn't do it.
#builtfordistance
August 6, 2026 at 8:31 PM
Reactive balance training cuts fall likelihood by 24% and fall rate by 39% in a 29-trial meta-analysis.
The dose that works: 3x/week, 30-45 min, for about 11-12 weeks.
Walking alone doesn't do it.
#builtfordistance
The dose that works: 3x/week, 30-45 min, for about 11-12 weeks.
Walking alone doesn't do it.
#builtfordistance
Seeing HRV everywhere lately – on wearable, in wellness content, in running communities.
But actually, what is it?
It’s not your heart rate
It’s the variation between beats.
And that difference matters a lot.
#BuiltForDistance #HRV
But actually, what is it?
It’s not your heart rate
It’s the variation between beats.
And that difference matters a lot.
#BuiltForDistance #HRV
June 4, 2026 at 11:19 AM
Seeing HRV everywhere lately – on wearable, in wellness content, in running communities.
But actually, what is it?
It’s not your heart rate
It’s the variation between beats.
And that difference matters a lot.
#BuiltForDistance #HRV
But actually, what is it?
It’s not your heart rate
It’s the variation between beats.
And that difference matters a lot.
#BuiltForDistance #HRV
I restructured my rest intervals completely.
Compound lifts: 3–5 min.
Accessories: 2–3 min.
Timer, not feeling.
Volume went up. Sets got cleaner. Training smarter than I did at 30 is the whole point.
#BuiltForDistance
Compound lifts: 3–5 min.
Accessories: 2–3 min.
Timer, not feeling.
Volume went up. Sets got cleaner. Training smarter than I did at 30 is the whole point.
#BuiltForDistance
June 27, 2026 at 10:55 AM
I restructured my rest intervals completely.
Compound lifts: 3–5 min.
Accessories: 2–3 min.
Timer, not feeling.
Volume went up. Sets got cleaner. Training smarter than I did at 30 is the whole point.
#BuiltForDistance
Compound lifts: 3–5 min.
Accessories: 2–3 min.
Timer, not feeling.
Volume went up. Sets got cleaner. Training smarter than I did at 30 is the whole point.
#BuiltForDistance
I trained for years to look a certain way.
Now I train to stay capable at 70, 80, and beyond.
Same gym. Different goal.
Completely different relationship with every set I do.
Has your reason for training changed as you've gotten older?
#BuiltForDistance #FitnessOver40
Now I train to stay capable at 70, 80, and beyond.
Same gym. Different goal.
Completely different relationship with every set I do.
Has your reason for training changed as you've gotten older?
#BuiltForDistance #FitnessOver40
June 13, 2026 at 2:24 PM
I trained for years to look a certain way.
Now I train to stay capable at 70, 80, and beyond.
Same gym. Different goal.
Completely different relationship with every set I do.
Has your reason for training changed as you've gotten older?
#BuiltForDistance #FitnessOver40
Now I train to stay capable at 70, 80, and beyond.
Same gym. Different goal.
Completely different relationship with every set I do.
Has your reason for training changed as you've gotten older?
#BuiltForDistance #FitnessOver40
The 2026 ACSM Position Stand synthesized 137 systematic reviews and 30,000+ participants.
The conclusion:
Progressive resistance training ≥2x per week is the cornerstone intervention for muscle loss after 40.
Not cardio. Not calorie restriction. Resistance training.
#Sarcopenia #BuiltForDistance
The conclusion:
Progressive resistance training ≥2x per week is the cornerstone intervention for muscle loss after 40.
Not cardio. Not calorie restriction. Resistance training.
#Sarcopenia #BuiltForDistance
June 11, 2026 at 1:03 PM
The 2026 ACSM Position Stand synthesized 137 systematic reviews and 30,000+ participants.
The conclusion:
Progressive resistance training ≥2x per week is the cornerstone intervention for muscle loss after 40.
Not cardio. Not calorie restriction. Resistance training.
#Sarcopenia #BuiltForDistance
The conclusion:
Progressive resistance training ≥2x per week is the cornerstone intervention for muscle loss after 40.
Not cardio. Not calorie restriction. Resistance training.
#Sarcopenia #BuiltForDistance
Most men over 50 are training for the wrong thing.
Fat loss feels urgent.
Muscle loss is silent.
But after 50 the silent one is the real threat.
This week I'm posting about sarcopenia — and why it should change how you train.
#BuiltForDistance #FitnessOver40
Fat loss feels urgent.
Muscle loss is silent.
But after 50 the silent one is the real threat.
This week I'm posting about sarcopenia — and why it should change how you train.
#BuiltForDistance #FitnessOver40
June 10, 2026 at 1:23 PM
Most men over 50 are training for the wrong thing.
Fat loss feels urgent.
Muscle loss is silent.
But after 50 the silent one is the real threat.
This week I'm posting about sarcopenia — and why it should change how you train.
#BuiltForDistance #FitnessOver40
Fat loss feels urgent.
Muscle loss is silent.
But after 50 the silent one is the real threat.
This week I'm posting about sarcopenia — and why it should change how you train.
#BuiltForDistance #FitnessOver40
Muscle power declines faster than muscle strength.
Muscle strength declines faster than muscle mass. Most training programs address the last one.
The research says you need to train all three — and in the right order.
Part 2 of my sarcopenia series is live on IG.
#BuiltForDistance #PowerTraining
Muscle strength declines faster than muscle mass. Most training programs address the last one.
The research says you need to train all three — and in the right order.
Part 2 of my sarcopenia series is live on IG.
#BuiltForDistance #PowerTraining
June 16, 2026 at 1:17 PM
Muscle power declines faster than muscle strength.
Muscle strength declines faster than muscle mass. Most training programs address the last one.
The research says you need to train all three — and in the right order.
Part 2 of my sarcopenia series is live on IG.
#BuiltForDistance #PowerTraining
Muscle strength declines faster than muscle mass. Most training programs address the last one.
The research says you need to train all three — and in the right order.
Part 2 of my sarcopenia series is live on IG.
#BuiltForDistance #PowerTraining
A meta-analysis of 38,008 people
found the lowest HRV quartile had
56% higher all-cause mortality risk.
Not cardiac risk. ALL-cause.
This isn't a wellness trend.
It's one of the most replicated
findings in cardiovascular medicine.
Are you paying attention to yours?
#HRV #BuiltForDistance
found the lowest HRV quartile had
56% higher all-cause mortality risk.
Not cardiac risk. ALL-cause.
This isn't a wellness trend.
It's one of the most replicated
findings in cardiovascular medicine.
Are you paying attention to yours?
#HRV #BuiltForDistance
June 5, 2026 at 11:48 AM
A meta-analysis of 38,008 people
found the lowest HRV quartile had
56% higher all-cause mortality risk.
Not cardiac risk. ALL-cause.
This isn't a wellness trend.
It's one of the most replicated
findings in cardiovascular medicine.
Are you paying attention to yours?
#HRV #BuiltForDistance
found the lowest HRV quartile had
56% higher all-cause mortality risk.
Not cardiac risk. ALL-cause.
This isn't a wellness trend.
It's one of the most replicated
findings in cardiovascular medicine.
Are you paying attention to yours?
#HRV #BuiltForDistance
Standing on one leg is a decent test.
It's a weak training tool.
Static balance work moves the needle 0.51 SMD — reactive, perturbation-based training moves it roughly double that, because falls come from slips and trips, not quiet standing.
#builtfordistance
It's a weak training tool.
Static balance work moves the needle 0.51 SMD — reactive, perturbation-based training moves it roughly double that, because falls come from slips and trips, not quiet standing.
#builtfordistance
August 5, 2026 at 4:43 PM
Standing on one leg is a decent test.
It's a weak training tool.
Static balance work moves the needle 0.51 SMD — reactive, perturbation-based training moves it roughly double that, because falls come from slips and trips, not quiet standing.
#builtfordistance
It's a weak training tool.
Static balance work moves the needle 0.51 SMD — reactive, perturbation-based training moves it roughly double that, because falls come from slips and trips, not quiet standing.
#builtfordistance